Mixed Martial Arts General Physical Preparedness (M.M.A.G.P.P)

If you never saw the Gracie Diet videos on youtube then your in for a treat! LOL! I don’t know why I can watch these videos over and over again but it’s for sure entertaining. Maybe because there’s so much energy into making food Enjoy!

Strength WOD: Rest Day
M.M.A.G.P.P-Choose one:
Stand-up: With a training partner holding mitts or on a heavy bag.

Tabata Striking (hands only): 20 seconds or work followed by 10 seconds of rest for a total of 8 rounds, then…
Tabata Striking (legs only): 20 seconds or work followed by 10 seconds of rest for a total of 8 rounds
Tabata Striking (hands and legs): 20 seconds or work followed by 10 seconds of rest for a total of 8 rounds
*Mix combos up as creativity allows. Constant movement for each 20 secs.
Clinch: With a training partner wearing a Gi or No Gi.
For 20 minutes:
Drill a takedown that is your weakness. Drill set up only, execution only, or mix it up. Don’t go 100% but pay attention to the details of the technique and drill as many as possible.
Ground: With a training partner wearing a Gi or No Gi.
For 7 minutes:
Drill side control escapes.
For 7 minutes:
Drill mount escapes
For 7 minutes:
Drill passing open guard
For 7 minutes:
Drill maintaining open guard

Howzit everyone! Camping out in my hotel room for another hour before I have to check out and go explore a little of St. Louis. Wondering why I’m here? Accompanying my wife for her interview in pediatric’s emergency fellowship. Last week we travelled to Atlanta, GA for her first interview of many and now we continue our travels. Don’t know what to expect of St. Louis so hopefully it’s a cool place and hopefully some good MMA, BJJ, Muay Thai training here. I know there’s a bunch of CF gyms in the area. I’ll try and see if I can hit up some of these places while I’m here. I’ll be traveling tonight and will be getting in Sacramento real late. I won’t have time to post a workout for tomorrow so here’s your M.M.A.G.P.P (General Physical Preparedness) workout for tomorrow. If you did “Fight Gone Bad” and your body is/was not ready for something like that then your probably feeling like shit. Legs and shoulders are sore. Hard to get out of bed, walk down stairs, sit on toilets, etc. Use this workout for active rest and recover. Get the body loose and blood flowing.
For all: Stand-up, Clinch, and Ground choose one.
Run 3-5 miles (easy)
Jump Rope 30 minutes
Row 3000-5000 meters (easy)
Swim/Tread water 20 minutes
Stretch and Foam Roll 30 minutes

Watch the demo video to get an idea of how this workout goes.
Use this workout to test your conditioning and see if you’re ready to step on the mat, in a cage, or ring. If you can get a total of 300 or better then from a conditioning standpoint your considered fight ready.
“Fight Gone Bad” created by CrossFit, named by BJ Penn.
Spend 1 minute in each station for 5 stations, 3 rounds total. Rest 1 minute between rounds. Total your reps and calories for a score. Strict form in each exercise is crucial. No lame half ass squats or weak overhead extensions. Follow the standards and get a good score.
Your 5 stations:
1. Wall Balls 20lbs for men/14lbs for women
2. Sumo Deadlift High Pull 75lbs men/55lbs women
3. Box Jumps 20″
4. Push Press 75lbs men/ 55lbs women
5. Row for Calories
*the best way to do this is have a partner who can count your reps and make sure your form is good in each rep. Set a timer and every minute, rotate to the next station and continue. Once done with the last station, rest 1 minute. The whole workout including rest periods should take you 17 minutes.
Strength WOD: Rest Day
M.M.A.G.P.P- Rest Day

Any of you skinny, scrawny fighters out there (including myself) want to get stronger then check this out. A must if you want to get strong or stronger and put on some muscle. WS4SB
Strength WOD: Shoulder Press 1RM
* Go as heavy as possible and find your 1 rep max
rest and recover (5-10 minutes)
M.M.A.G.P.P (General Physical Preparedness)
Choose one:
Stand-up: With a training partner holding mitts or on a heavy bag.
3×5 minute intervals. Rest 1 minute between intervals.
Jab-Roundhouse, Jab-Cross-Switch Kick, Jab-Cross-Hook-Roundhouse, Jab-Cross-Hook-Cross-Switch Kick
Jab- 2 Roundhouse, Jab-Cross-2 Switch Kick, Jab-Cross-Hook-2 Roundhouse, Jab-Cross-Hook-Cross-2 Switch Kicks
Jab- 3 Roundhouse, Jab-Cross-3 Switch Kick, Jab-Cross-Hook-3 Roundhouse, Jab-Cross-Hook-Cross-3 Switch Kicks and so on until you work up to 5 kicks in each. Then repeat back to 1 kick in each.
Clinch: With a training partner wearing a Gi.
4×5 minute intervals. Rest 1 minute between intervals. Alternate intervals working dominant side then weak side.
5 Seoi-Nage (set-up only)
5 Koshi-Guruma (set-up only)
5 Tai-Otoshi (set-up only)
Ground: With a training partner wearing a Gi or No Gi:
4×5 minute intervals. Rest 1 minute between intervals. Alternate intervals working dominant side then weak side.
Side Control Escapes
* Top position, go for submissions, maintain side control, mount, rear mount, etc. Bottom position, escape to half guard, full guard, open guard, etc. If you escape to a better position then start over. Escaping to turtle position does not count as a better position so keep going.
MMA Mix Up: With a training partner wearing MMA training gear.
3×5 minute intervals. Rest 1 minute between intervals. Blending part of today’s Stand-up, Clinch, and Ground.
Choose 1 or 2 combinations from the Stand-up. Then use a takedown, preferrably work on a weakness. Then work to get out of side control for the Ground. Spend 15 seconds on the ground then start over.Posted by

Sorry for the lack of post yesterday. I was out of town all day but couldn’t figure out my password to login and update the site. I was irritated!
Patellar Tendonitis. This is what I was having earlier this week but started flaring up ending of last week. I notice the pain when I was drilling a half guard pass. After that incident, certain angles when walking, standing, squatting, would trigger the pain. I also noticed that when I squat correctly (leading with the hips back and then down pass 90 degrees, instead of leading with the knees) there’s no pain at all. Ever experienced this? Watch this video to address this nagging pain. It helps.
Strength WOD:
Deadlift 5×3 @ 85%
RDL 3×8 @ 30%
Back Extensions on GHD (Glute Ham Developer) 3×25
Rest and recover, Stretch and Foam Roll. Work on mobility exercises.
M.M.A.G.P.P: Rest Day

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Strength WOD: Rest Day
For Stand-up, Clinch, and Ground-G.P.P (General Physical Preparedness)
10-9-8-7-6-5-4-3-2-1 reps
Manmakers 35/20lbs
Sprawls
*Workout goes like this: 10 manmakers, 10 sprawls. 9 manmakers, 9 sprawls…and so on until you get to 1 of each.

Check out Top 10 Martial Arts moves you should never try
Strength WOD: Rest Day
M.M.A.G.P.P (General Physical Preparedness)
Choose one:
Stand-up: With a training partner holding mitts or on a heavy bag.
Tabata Striking: 20 seconds or work followed by 10 seconds of rest for a total of 8 rounds, then…
10 rounds of:
5 pull-ups
10 knees to elbows
Finish with Tabata Striking: 20 seconds or work followed by 10 seconds of rest for a total of 8 rounds
*Mix combos up as creativity allows. Constant movement for each 20 secs.
Clinch: With a training partner wearing a Gi or No Gi.
Tabata Shoots and Sprawls: 20 seconds or work followed by 10 seconds of rest for a total of 8 rounds
10 rounds of:
5 pull-ups
10 knees to elbows
Tabata Shoots and Sprawls: 20 seconds or work followed by 10 seconds of rest for a total of 8 rounds
*do 1 wrestling shoot, 1 sprawl, repeat for 20 seconds
Ground: With a training partner wearing a Gi or No Gi.
Tabata Arm Bars from the guard: 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds
10 rounds of:
5 pull-ups
10 knees to elbows
Tabata Arm Bars from the guard: 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds

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Strength WOD: Squat Clean 5-3-1, rest 30 seconds between sets, rest 1 minute between cycles. Complete 3 cycles total. Start at a weight that’s 70% of your 1 rep max. Add 5lbs to each set.
rest and recover
M.M.A.W.O.D (compare 7/30/10)
Choose one:
Stand-up: Using MMA gloves, with a training partner holding mitts or on a heavy bag.
3 rounds:
Row 500 meters (sub 1:50 pace)
50 Bob and Hooks
Then…
3 rounds:
25 Knee Strikes each leg
15 Burpees
Clinch: With a training partner wearing a Gi or No Gi.
5 rounds
Sprint Row 350 meters
7 Single to Double Leg Takedown (set up only, start in the clinch)
*Have your partner resist a little but not a 100%.
Ground: With a training partner wearing a Gi or No Gi.
20 minutes of 1 minute on, 30 seconds off
Open Guard Sweeps
*Have your partner resist while you try and sweep him/her from open guard. Partner will just resist and maintain a standing position. Grips to maintain the top position are allowed for the guy on top. If you sweep start over.